CrossFit WOD: Nasty Girls

The workout with a metabolic conditioning movement, an Olympic lift and a gymnastic-influenced movement all in one.

These named CrossFit WODs are a merely a taste of what CrossFit considers its “Nasty Girls.” CrossFit uses benchmark WODs as tests and measurements to see how far you’ve progressed in the sport. If you are improving at the benchmarks, you’re getting more fit and developing athletically.

On Sunday, December 4, 2005 – the CrossFit site debuted “Nasty Girls” as its own, freestanding benchmark WOD and crowned Annie, Eva, and Nicole “The Original Nasty Girls.” These CrossFit girls have their own named WODs that I’ll be covering over the next few weeks. Here's a video Annie, Eva, and Nicole performing “Nasty Girls” on the day of the WODs conception.

Nasty Girls, as written, is three rounds of 50 air squats, 7 Muscle-Ups, and 10 Hang Power Cleans at 135lb. You will perform these three rounds as fast as humanly possible. This WOD is the ultimate representation of a balanced CrossFit workout. It includes a gymnastics movement in the muscle-up, an Olympic lifting element in the Hang Power Clean, and a metabolic movement in the air squat.

“Nasty Girls”

3 Rounds, for time:

>> 50 Air Squats
>> 7 Muscle-Ups
>> 10 Hang Power Clean (135lb)

Note: If you don’t have rings to do muscle-ups or if you cannot perform the movement, you may use a 3:1 substitute of pull-ups and dips. That is 3 pull-ups and 3 dips per muscle-up.